The Bike Sprints Workout

Good Morning my friends! This is the Workout of the Week for the week of 9/23. This is The Bike Sprints Workout!

This post is coming a day late. I spent most of the weekend riding my bike and attending two days worth of a wedding event on Saturday and Sunday. Great fun! I even wore a suit…

Due to the busy weekend event, the post is a day late.

I tried to write a post and do some research, but the topic I picked didn’t really pan out. The person/topic didn’t really have a relevant tie in that I could find for a workout post, aside from the proximity to parking at a bike trail.

Saturday morning I decided to try a new MN River Bottoms MTB trail area. The access point for this trail is right by Fort Snelling, at the site of the Sibley House; a Minnesota Historical Marker.

I didn’t know what the Sibley House was. I researched it. Spent a few hours looking into the history of it, and those who lived there.

Then I ran out of time and had to get to my friends’ wedding.

Ok, I also wasted some of that time drawing a brainstorm guy and then a dude with a Faux Hawk Mullet (best hairdo ever) and then acknowledging my possible A.D.D… HAHA! … as if I need to prove this point to the readers…

Oh and hem my new suit pants. Couldn’t find a tailor. Procrastinated clothes for this event until THE LAST minute. I knew I didn’t have a suit. My old suit was used one time and then it was WAY too big because I lost a bunch of weight. Gifted that bad boy to the Goodwill. One problem when you lose 90lbs, none of your clothes fit. “Se la guerre…”

I have actually been procrastinating on a lot of stuff. Akrasia is real my friends!

My problem probably exists because I just don’t have clear goals right now, outside of workout goals that I post here.

SO… time for some bike and step/mile goals! And I think I need some disc golf goals to start improving my game!

And that is going to lead us into the workout.

The Workout Schedule

This week we have bike sprints, 7K steps-a-day at least 4 days (with mileage counter), Yoga for Cyclists, Disc Golf practice, and some shadow boxing intervals! As always, make sure you are healthy enough to exercise. Always do a warm-up. It’s good to do a cool-down too – for a bike cool down I just crank the resistance down and spin the legs fast with low resistance for about 5 minutes, then do a little stretching off the bike. For a warm-up, I do the video from fight tips before every workout, or disc golf, or bike ride.

Bike Sprints

The MN River Bottoms area, at the Sibley House access point, is a great beginner MTB trail. It’s almost all flat. That makes it a great area for sprints. There are some quick, tight turns that avoid downed trees and other obstacles on the main path. There is enough challenge to make the bike trail fun, but it’s easy enough that any beginner could ride it and the only worry is getting a bit muddy.

Another great spot to ride is by Staring Lake Park in EP. I rode there the other day after a round of disc at the same park. There is a nice paved path along Flying Cloud that is great for sprints. There is a path that loops around a baseball field and then back to the main path. I did three passes the other day, fun workout and a great area for sprint intervals on a nice paved path.

I rode at Staring on Monday, after work. I will go to either the River Bottoms or Staring Lake on Wednesday and Thursday this week too. I will be trying to find a place to ride on Saturday or Sunday (or both) too. Maybe I will check out another new park of the River Bottoms?

For the sprint workout, I will be doing three full Tabatas, and then some random intervals. Interval timer set to 24 X 20×10. Flow intensity – 20-seconds of work at about an 8 out of 10, followed by 10-seconds of work at about a 5 or 6 out of 10. Then 3 random 20-30-second intervals mixed in at a 10 out of 10; all-out sprints.

7K-Steps-a-Day; at least 4 days, with mileage counter!

Last week these feet racked up some miles! I tallied up just shy of 28 miles, with a total of 27.79 miles walked from Monday to Sunday. Counting up to 1,000 miles!

A Journey of 1,000 miles starts with a single step

This week we are at it again. The goal is 7K steps at least four days this week.

7K-any-way. I like to park “in the boondocks”, at the far end of parking lots when I go places, those steps count. Disc Golf counts. Getting up from the desk at work and “taking a lap” a few times a day counts. Grocery shopping counts. Get those steps!

Yoga For Cyclists

I will be trying to get this great yoga video in this week. Yoga with Adriene is one of my go-to sources for yoga! The yoga is great, Adriene is the best, and the routines are usually about half an hour – perfect amount of time! Be sure to check out Yoga With Adriene and show their channel some support for the awesome gift of free yoga!

Shadow Boxing: Intervals, w/weighted gloves

Punch Combos mixed in with slow-mo (Thai Chi style) type moves. Interval timer set to 15 X 30×30. Flow intervals: same idea described in the bike sprints. Work at an 8 out of 10 for 30-seconds, then “slow-mo” moves for 30-seconds using dynamic resistance, at about a 5 or 6 out of 10. I am subbing this part in on days when I don’t do the bike sprints.

Wrap it up!

There you have it, my Friends! Sorry the post is late, and lacking research. I chased a bad lead and ran out of time to put in some real substance. If I am honest, I procrastinated the post too much. I should start trying to write these before Sunday! New goal: start brainstorming the next post by Wednesday and give myself time to make these posts more valuable!

A “YUGE” thank you to all the readers and content providers. Don’t forget to check out the videos from Yoga with Adriene! Great YouTube channel with HOURS and HOURS of free yoga!

Be happy and healthy my friends! Be your story’s Hero this week and do the stuff the hero would do!